F3 Knoxville

“Moist” at the Dog Pound

THE SCENE: “Moist”

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Penalty Burpees (compliments of La-Z-Boy)

SSH x 20

LBAC x 20

Moroccan Nightclub x 20

Rockettes x 10

THA-THANG:
Mosey over to docks.

Ascending Curb Crawl

  • Feet on curb, do one derkin.
  • Bear Crawl across road to other curb
  • Do two derkins.
  • Bear Crawl back across road.
  • Etc… until 10 derkins.
  • Do it all over again with Lunges and Squats

7 of Diamonds

  • 4 corners around small loop
  • 1st lap = 7 burpees at each corner
  • 2nd lap = 14 flutter kicks (4 ct) at each corner
  • 3rd lap = 21 merkins at each corner
  • 4th lap = 28 squats at each corner
  • Started descending back down until out of time

Indian Run back to AO.

MARY:

Never Cross Dolly x 20

Some leg kicks x 10 each leg

Captain Thor x 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

2 Corinthians 12:15 — “I will most gladly spend and be spent for your souls.”

It’s good and right to spend ourselves to serve others.  To use our talents, gifts, energy, strength… to serve others and lay down our lives is why all those things were given to us.    We were not given those gifts to serve ourselves or exalt ourselves.  What a joy it is to be able to lay down our lives for —  our wife, children, employer, employees, family members, etc… What we have today is to be used for the good of others and not ourselves.

Asylum Q = 1 : Elevation Patch = 0

THE SCENE: 46 and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 30, Baby Arm circles forward and back x 10

THA-THANG:
Grab a partner and a CMU

Round 1  – Mosey to the top to the Pathway just past Everest, One partner goes down one side of the hill with the other goes down the opposite side.  When at the bottom run back to the top and do 2 partner mericans, repeat until you reach 8 partner mericans

Round 2, Same as round one except one partner carries CMU up the hill(Everest site)  4 trips up the hill with 5, 10, 15 and 20 4 cnt LBC,  if your partner is not up the hill when you are done with LBC’s burpees while you wait.

Return back to AO the quick way(up Everest), trade of CMU with partner half way up.

COUNT-OFF & NAME-O-RAMA
24 PAX
CIRCLE OF TRUST/BOM:
Do the right thing, Love your neighbor like yourself and don’t ignore Bunny on group me(or we will take CMU’s to Everest)

 

Lake View Schmake View

THE SCENE: Low 30’s and clear, giant moon in the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Cherry Pickers x6 IC
TN Rocking Chair x15 IC
LBAC x15 each way IC
Failure to Launch x8 IC
Mountain Parkers x15 IC

THA-THANG:
Mosey around toward the Matterhorn, but stop just after the entrance to Lakeside Tavern.
Boo Boo Bear Crawl up the treacherous slope, switching legs halfway.

Continue on to the rock, and pair up in groups of 3. One PAX at the rock, one at the bottom of the hill, and one runner between. With each visit to the top or bottom of the hill, do next exercise until relieved.

Top exercises:
Merkins
Carolina Dry Docks
BBS

Bottom exercises:
Iron Mikes
Squats
Side Lunges

After 2 rounds, return the way we came, audible to regular bear crawl back down the hill.

Just before the AO, stop for 10x Hand Release Derkins on the guardrail OYO.

MARY:
Nice visit with Mary this morning:
50x 4ct flutter kicks
2 rounds Row your Boat
15x LBCs IC
15x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
13 PAX at the Pound today, including special guest from Charlotte area Kilowatt
CIRCLE OF TRUST/BOM:
Waiting for our house to sell has been a real test of patience. We are learning to wait on Him, not just with a passive “doing nothing” kind of waiting, but seeking Him to try to understand His will for us. If you’re waiting too, try to seek God during that time rather than just passively waiting as though you’re waiting on a bus or something…
MOLESKIN:
I realized as I stood up from an exercise at the top of the hill that I should have swapped the up/down exercises. Same work, but we would have gotten to enjoy the view out over the lake doing the standing exercises vs. the ones where you’re just looking at the ground!
ANNOUNCEMENTS:
Don’t forget to sign up for Hardship Hill! Also, Habitat opportuinity in Alcoa this weekend, and Convergence/3rd F on March 30!.

Reverse Sea Biscuit

THE SCENE: 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

Cherry Pickers

Rockettes

Mosey to the track across Northshore

THA-THANG:

10 Burpees, 10 merkins, 10 squats then run a lap

15 burpees, 15 merkins, 15 squats, then run a lap

increase number or reps by 5 then run a lap.  Once you hit 30 reps start reducing the reps by 5 after each lap.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Trick or Treat

THE SCENE: Clear & 40

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry Picker x 5
  • Mountain Climbers x 20
  • LBAC x 10 each direction
  • OYO Stretches

THA-THANG:
It’s time to Trick or Treat!   QIC had index cards in hand – each card had a Trick exercise and a Treat exercise listed.  PAX blindly chose “Trick” or “Treat” and then we did that exercise

  1. Warm Up Circle – TREAT
    • Shock & Awe Burpees.   10 Burpees, 9 Burpees, 8 Burpees….. all the way down to 1 Burpee
  2. Pee Rocks – TRICK
    • Pee Rock Inchworm Merkin.  Grab a rock and slide it forward…do a merkin on the rock…then walk your feet up to the rock.   Rinse & Repeat the length of the parking spaces and back to the start line.
  3. Baby Everest – TRICK was chosen but we quickly audibled and did the TREAT
    • TRICK:  backward bear crawl up the hill x 5.   Dumb idea…we could barely do it once….audible…
    • TREAT:  7’s on the hill.  Thrust Merkins at top – Starjacks at bottom
  4. Long Island – TREAT
    • 3 laps around the island.  At each end of the island do increasing reps of burpees:  3,6,9,12,15,18.  Time ran out…we didn’t make it past 12.

MARY:

  • TREAT
    • Captain Thor
    • Side Crunch x 10
    • Pickle Pounder x 15

COUNT-OFF & NAME-O-RAMA
12 brothers.   Tweet-E, Bueller, Wallball, Bluecross, Tonka, Ribbed, Waxjob, Podium, Judge Judy, Mayberry, Tank, Bartman

CIRCLE OF TRUST/BOM:
Is your Christian walk a cruise ship or a war ship?   It is so easy to slip into complacency and comfort as a Christian in America.  The Bible continually tells us we are at war with the evil one – our lives should reflect this.  On a cruise ship the captain is the head entertainer, on a war ship the captain leads us into battle.  On a cruise ship the crew is there to meet your needs, on a war ship you are expected to hold up your brothers up and hold them accountable.  A cruise ship docks when the war begins, a war ship sails headlong into battle.  As men we should all have a warship mentality – Christ promised us this life would be tough if we chose to follow him.  I pray that you find your strength in Christ as you put on Gods armor and go headlong into battle each day.

MOLESKIN:

ANNOUNCEMENTS:

3rd anniversary celebration 11/3 & 11/4